THURSDAY

General Prep

500/450m Row @ Easy Pace

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For Quality

10 Kettlebell Single Leg Romanian Deadlifts

8 Kettlebell Taters

10 Goblet Cossack Squats

     

Specific Prep

w/ Empty Barbell

8 Romanian Deadlifts

6 Tall Muscle Clean

10 Behind the Neck Elbow Punch Throughs

8 Barbell Reactive Quarter Squat Jumps

4 Pause Front Squats

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3 Hang Power Cleans

3 Front Squat (Pause 1 sec)

3 Hang Squat Cleans

3 Front Squats

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Transition to the Rack

Build to working loads (~75% of Front Squat) For Front Squat Complex

Strength

Pause Front Squat + Front Squat

Every 3:00 x 5 Sets

Set 1: 1+4 @ 75%

Set 2: 1+4 @ 75%

Set 3: 1+3 @ 80%

Set 4: 1+3 @ 80%

Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat

*After Each Set Complete 3 High Stick Jump Overs

Coaching Notes, Strategy, and Goals

Stimulus: Absolute and Positional Leg Strength

Cues: Push up through the elbows and keep the bar high and tight on the collar bone. Root through the floor while allowing the hips to drop back and down.

Conditioning

For Time

9-7-5

Squat Clean

*500/450m Row

Load: 80/50kg

*500/450m Row Finishes Each Set

Stimulus and Objectives

Goal: 7:00–10:00

Time Cap: 12:00

Stimulus: Barbell Stamina + Moderate Rowing Capacity

RPE: 8.5/10

Primary Objective: Manage squat clean pacing without redlining early

Secondary Objective: Row at a sustainable, aggressive pace that allows clean execution on the barbell. (Mind the pun)